Started week three! Training is going so well! Endurance and speed is building better than I could hope. Paige was tired after a long day at the hospital but she pushed through like a trooper. No better way to finish with a nice sushi dinner!!! @paige_bleicher @theoolovesyou @kiflem

▪ASPIRING INFLUENCERS NEEDED▪
I am looking for 5-10 ambitious ladies who are ready to change their lives by submerging themselves in the health and fitness influencer lifestyle online💪. You dont need abs, experience, to be well known, or a certification. All you need is the drive to inspire others through your hard work and to be able to push them to their limits!📚 Full training is provided and you even get PAID to live your best life. Interested to join our team of students, moms, boss babes, and many more amazing gals!? Drop your favorite emoji below OR dm your email so we can get to know eachother better !💟
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#fitness#entrepreneur#bossbabes#girlgang#boss#girlboss

REBOUND
After a long break from Instagram, the gym, and dieting, it’s time to bounce back. What’s in the past is in the past, it can’t be changed no matter what. What’s important is to refocus as soon as possible and get back in the grind. The first few days will be the hardest. Take it a day at a time and you’ll start to gain momentum. Only worry about the one step in front of you, not the distance you want to travel.

Running is more than simply getting out there and accumulating miles. It’s also the fuel ⛽️ that’s propels you. So here’s a snapshot into one of my favorite bulk Monday Meal Preps. •
Let me fire off a few advantages of plant based meal preps that flow over into running. •
⚡️I get way more energy from these meals than a meal that is primarily focused on meat. •
🕰 The shelf life lasts much longer. I know this will still be looking and tasting delicious on Friday. •
💵 Much cheaper meal overall. •
😴 I go into a much deeper sleep whenever I reduce my red meat intake. •
😋 Best of all - tastes incredible all week long. The secret is in using fresh Whole Foods, spices, and SAUCES. •
What’s inside: Arugula, Buckwheat, Hummus, Broccoli, Brussels Spouts, Peppers, Onions, Garlic, Mushrooms, and Avocado Sauce

Leaping with excitement as we begin filling classes for February term!
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This quarter, along with continuing to offer our lyrical, ballet, jazz, and heels classes, we will be adding hip-hop and belly dancing!
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For help registering contact us at:
•www.kineticdanceacad.com
•office@kineticdanceacad.com
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Classes begin February 4th!

let’s talk deloads👇🏼👇🏼
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1️⃣ What?: a planned short period of time where we take a break from lifting heavy and take things lighter than usual.
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2️⃣ Why?: to minimise the risk of over training, allow the body time to rest and recover, break through plateau, promote muscle relaxation and increase further training.
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3️⃣ How?: try to drop the weight being used in your exercises, as much as to half of the amount you would usually use, then double (or around) the amount of reps you are doing, this is a deload.
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4️⃣ When?: whenever suits you, your training stays very much the same but the weights are adjusted to create that deload helping to reduce stress on the body and the muscles.
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hope this gave you some more information on an area a few of you may not have heard about / were unsure of🙌🏻 I find deloading every now and then is useful and helps to assist my training further!!✅
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bulk wise we’re gaining, back up to 60kg (weight at the end of bulk last year, but only half way this year🙌🏻), feeling strong, slightly missing abs but realising ‘fitness’ isn’t always about aesthetics✌🏼
#motivationalmonday#fitnesstrainer#workouts#workouttime#gymmotivation

🚨Transformation success! Amazing!😍. She can DO IT. YOU TOO!! - 💓It is not easy, but not impossible:
Our diet works where other weight loss systems fail because it focuses on reducing cellular inflammation, which is the real cause of weight gain, and because it corrects the bad information dieters receive today. 📲Continue reading >>> @pounds.down in the link on our bio.
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What takes most diets 2-3 Months, THE 2 WEEK DIET ACHIEVES IN ONLY 14 DAYS, INCLUDING:
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✔8-16 pounds (4 to 8 kgs) of body fat vanished by using some of the quickest and most effective fat-burning techniques ever created.
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✔2-3 dress sizes dropped in just 2 weeks… even if you’ve tried every other weight loss system out there!
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✔2-4 inches removed from your waistline. Finally, you can start wearing clothes you really want to wear!
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✔Increased muscle leaving women toned and men sculpted. Achieve what usually takes months at unbelievable speeds
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✔Decreased cellulite so you not only lose weight, but get tighter, more beautiful skin… without painful surgery or injections.
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✔Increased energy so you wake up refreshed, instead of feeling exhausted as with other programs.
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✔Improved cholesterol levels that keep you and your doctor happy. If you worry about your heart, this is absolutely key!
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✔Healthier, youthful hair & skin that look better than ever. Thanks to simple scientific techniques in this system, you can lose weight and look amazing all at once.
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✔A lightning fast metabolism that ignites your fat all day long, so you keep burning fat even while you sleep!
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✔Plus a long list of health benefits!!!
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Would you like get success with it? Visit the link in my bio: @pounds.down and get some details about it
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Credit 📷: @regan_patterson 👏 .
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We all know there are tons of transformation challenges starting this time of year... and maybe you are signing up for all of them... but why are you signing up for the challenges ..for the cash prize? 💵Because you actually want to transform? 📈Why not get both... with our challenge transformation we want to see you actually transform... we are willing to put in the work if you are. We will write you personalized custom meal plans and work out plans to guide you on the right path.. we are willing to trust that you are wanting to sign up for this transformation challenge!👍🏽

Real talk: are you pro or anti fanny-pack? 😂 I’m pro for every-day style, anti for running. —————————————————————
It’s taken me tons of runs and training cycles to figure out what gear works best for me. From water belts 👉🏼 to spi belts 👉🏼 to various hand held water bottles 👉🏼 to trial and error of fueling. You gotta make the time to test things out and practice before the big day, ya know?
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My every day go-to run fav’s are... 👍🏼 @garminfitness watch
👍🏼 @nathansportsinc 12oz insulated water bottle
👍🏼 @guenergylabs vanilla gels
👍🏼 salt tablets 👍🏼 @bodyglide 👍🏼 @jaybirdsport & @aftershokz headphones... I brought both to the gym for today’s 6 miler, but forgot my phone 😂 so no music.
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Do you have any must haves?

Gonna mix in some workout inspo along with my food inspo, what do you guys think?? Hopefully that’ll help keep me on track now that schools started up again 😅😅 Does anyone else end up prioritizing school over the gym 😂 🏋🏽‍♀️

hello loves 💕 happy monday!
Today at bootcamp my club was starting an 8-week challenge & the gym was PACKED, so 1 I’m happy all these new people are wanting to change their life and improve their overall health + gain new habits to contribute after 8 weeks 👍🏽 but 2 I defiantly need to get use to working out in a larger crowd! Anywho here’s a 🔥 full body workout I hope you’ll enjoy! Remember to save for a later day😁
WORKOUT 💪🏽
1️⃣ slow bicycles
2️⃣ pulse squat with kettlebell
3️⃣ shoulder press
4️⃣ leg lifts
5️⃣ hamstring curl on ball
6️⃣ chest press *do 4 rounds 50 seconds on 10 seconds of rest
Comment 🔥 if you’re going to give this workout a try!

I'm BACK💪 see what I did there?😜 after taking 4 rest days last week to nurse this 2 week cold I've had I'm still not 100% better but today was the first day I woke up with REAL energy, although I didnt have a voice 😅 it felt so good to get back into weights with a killer back day! And for those of you (me) who are worried that taking days off to rest your body will ruin your gains- it wont. I came back only 0.6 pounds heavier and able go 85% of my max today. Rest does the body good! Listen to your body and do what feels right👍
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☀️Wide grip seated rows 4x10
☀️Close grip seated rows 4x10
☀️Deadlifts 4x10
☀️Single arm dumbbell rows 4x8 each arm
☀️Wide grip lat pulldowns 4x8
☀️Cable pull downs 4x10
☀️Dumbbell pullovers 4x12
☀️Assisted pullups 4x20
☀️Cable face pulls 4x12
Leggings: @myproteinus
Shirt: @tillys
Hat: @underarmour